{"id":584,"date":"2022-12-13T08:51:14","date_gmt":"2022-12-13T08:51:14","guid":{"rendered":"https:\/\/copauva.com\/ec\/?p=3832"},"modified":"2023-02-13T20:36:12","modified_gmt":"2023-02-13T20:36:12","slug":"el-sueno-y-la-menstruacion","status":"publish","type":"post","link":"https:\/\/copauva.com\/ec\/blog\/el-sueno-y-la-menstruacion\/","title":{"rendered":"El sue\u00f1o y la menstruaci\u00f3n"},"content":{"rendered":"\n

<\/p>\n\n\n\n

El sue\u00f1o y la menstruaci\u00f3n<\/strong><\/h1>\n

El sue\u00f1o y la menstruaci\u00f3n son dos ciclos de nuestro cuerpo que tienen que ver uno con el otro.<\/p>\n

Es importante saber que todas las mujeres vivimos de distintas maneras nuestro ciclo menstrual, cada una tiene experiencias diferentes, pero muchas tenemos en com\u00fan que en la fase pre menstrual o durante el periodo cuando llega la noche y queremos dormir (y sobre todo descansar) no lo podemos hacer por diferentes razones: ya sea por la hinchaz\u00f3n, los c\u00f3licos, dolor de espalada o porque se nos hace imposible conciliar el sue\u00f1o.<\/p>\n

Recordemos que nuestra menstruaci\u00f3n est\u00e1 ligada a nuestras hormonas y estas no s\u00f3lo cambian nuestro estado de \u00e1nimo y emociones, sino que tambi\u00e9n pueden alterar nuestros ciclos de sue\u00f1o, la calidad y cantidad, que var\u00edan seg\u00fan la fase del ciclo menstrual en la que nos encontremos.<\/p>\n

 <\/p>\n

Insomnio menstrual <\/strong><\/h2>\n

Se debe a que durante la menstruaci\u00f3n disminuye nuestra progesterona, hormona que funciona como tranquilizante y por eso nos puede llegar a costar dormir en las noches.<\/p>\n

La progesterona es una sopor\u00edfera, es decir, de tipo sedante que el cuerpo produce todos los meses una vez se da la ovulaci\u00f3n, la progesterona es la responsable de la sensaci\u00f3n de somnolencia que padecen muchas en ese momento del ciclo y justo antes de tu periodo la producci\u00f3n disminuye, si la ca\u00edda es gradual, el insomnio ser\u00e1 leve, pero si la progesterona cae bruscamente es muy probable que te cueste conciliar el sue\u00f1o y afecte la calidad de este.<\/p>\n

En la fase pre menstrual el sue\u00f1o se ve afectado a consecuencia del aumento del estradiol que tiene varios efectos a nivel: irritabilidad, cambios de humor, tristeza, ansiedad, insomnio. El estradiol es la hormona sexual m\u00e1s importante de la mujer.<\/p>\n

Las etapas del sue\u00f1o las podemos dividir en dos categor\u00edas: sue\u00f1o REM (movimiento ocular r\u00e1pido: rapid eye movement) y sue\u00f1o NREM (sin movimiento ocular r\u00e1pido, non-rapid).<\/p>\n

Ahora, el insomnio premenstrual o menstrual se puede explicar c\u00f3mo esa sensaci\u00f3n que todas hemos tenido: \u201cHe dormido, pero no he descansado\u201d, y al siguiente d\u00eda estamos en modo zombi todo el d\u00eda. Este trastorno del sue\u00f1o es otro s\u00edntoma del SPM.<\/p>\n

 <\/p>\n

\u00bfQu\u00e9 podemos hacer para el i<\/strong>nsomnio menstrual<\/strong>? <\/strong><\/h2>\n

En los d\u00edas previos a la menstruaci\u00f3n toma antes de dormir un t\u00e9 de manzanilla, esto te ayuda a tranquilizarte y entrar en estado de calma.<\/p>\n

Si son los c\u00f3licos los que no te dejan dormir es importante ir a tu m\u00e9dico para que te recomiende un analg\u00e9sico, recuerda no automedicarte porque no todas las personas podemos tomar todo tipo de pastillas, toma un ba\u00f1o caliente que te deje reparada y te ayude a disminuir el dolor, ponte en posici\u00f3n fetal ya que con esta posici\u00f3n lograr\u00e1s quitar la presi\u00f3n a los m\u00fasculos abdominales haciendo que estos se relajen, evita dormir boca abajo.<\/p>\n

Realiza actividades que contribuyan al manejo del estr\u00e9s como el yoga o meditaci\u00f3n guiada que suelen mejorar la cantidad y calidad del sue\u00f1o.<\/p>\n

Cumple con un horario de sue\u00f1o: lev\u00e1ntate por la ma\u00f1ana y ve a dormir a la misma hora todos los d\u00edas, esto aumentar\u00e1 tu capacidad para conciliar el sue\u00f1o.<\/p>\n

C\u00e1nsate, haz actividad m\u00e1s f\u00edsica ese d\u00eda, ve a dar un largo paseo, aseg\u00farate de gastar mucha energ\u00eda para que luego puedas descansar mucho m\u00e1s profundo y mucho mejor.<\/p>\n

Al\u00e9jate de las pantallas antes de dormir, el tema de la luz azul del celular, el computador, las tabltes o os televisores contribuye negativamente a la calidad del sue\u00f1o que tenemos, as\u00ed que es mejor reemplazarlo por la lectura de un libro, escuchar un podcast, para decirle a tu cerebro vamos a dormir.<\/p>\n

Reduce la cantidad de cafe\u00edna y de te\u00edna en estos d\u00edas premenstruales o cuando tienes insomnio.<\/p>\n

Conoce tu ciclo y prep\u00e1rate para ello y crea una rutina del sue\u00f1o, donde creas un ambiente agradable para dormir, organiza tu espacio, baja las cortinas, cierra la puerta de tu cuarto.  <\/p>\n

Alim\u00e9ntate bien y tr\u00e1tate bien con cenas nutritivas y mucha agua.<\/p>\n

Dormir es algo important\u00edsimo, cuando vamos a empezar a menstruar nuestro cuerpo est\u00e1 haciendo un esfuerzo por desechar todo eso que ya no necesita, es parte de nuestro ciclo y podemos intentar aliviarlo, mejorarlo o incluso prevenirlo.<\/p>\n\n\n\n

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